Warm-up: Easy swim for 200m

A: Swim 15 x 75 m. Rest 30 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

Cool-down: Easy swim for 200m

Warm-up: 10 min easy ski/row/assault bike + 4 min mobility + 5 min barbell warm-up

A:
5 min otm: 5 x tng power clean + 5 x front squat
5 min otm: 3 x tng power clean + 3 x front squat
5 min otm: 2 x tng power clean + 2 x front squat
Rest 2 min between sets

B:
40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

Warm-up: 5 min easy ab + 5 min easy ski+ 10 min movement specific warmup

A:
4 rounds for time:
30/25 cal assault bike
30 wb
100 du

Cool-down: Easy assault bike for 5 min + 5 min mobility

Time to relax!

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 10 x 1000m. Goal is to stay just under the anaerobic zone. 2 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 2 x Clean

Start from 60% and build up

B: 4x4 Back squat. Find days heavy set of 4, then do 3 sets with 80-90% of days max weight.

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training (Bike/Run/Row/etc.)

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 10 min emom: 8-15 m hs walk quality work

B:
10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

Cool-down: Easy row for 10 min + 5 min mobility

Warm-up: Easy swim for 200m

A: Swim 12 x 100 m. Rest 45 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

Cool-up: Easy swim for 200m

Warm-up: 10 min easy ski/row/assault bike + 4 min mobility + 5 min barbell warm-up

A:
10 x every 90s:
3 x tng power clean + 3 x tng power hang clean + 3 x tng push jerk
Start from 50% of 1 Rm power clean and build up

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

Warm-up: Easy row/ski/assault bike for 6 min + 10 min movement specific warmup

A:
8 min amrap:
20 c2b
20 kb swing 24/20
20 wb
20 front squat 70 kg/50kg
20 burpee over box

B: Rest 3 min after A and then you have 6 minutes to find days heavy hang clean

Cool-down: Easy assault bike for 5 min + 5 min mobility